DEVELOPED BY

IGNUS OOSTHUIZEN
Virgin Active National Group Exercise Manager and Epic conqueror

With contributions by:

RICHARD “THE COACH” WOOLRICH

African and South African Elite Triathlon Champion turned expert personal trainer
WITH THE RIGHT TRAINING
you’ll cross that finish line

Between the Prologue at the University of Cape Town (UCT) and the trail to the Grand Finale at
Val de Vie Estate, you’ll face 8 days, 624km, and 16650m of climbing, in a punishing combination of hills
and valleys, bone-jarring dual tracks, windswept gravel roads and even sand.

As a headline sponsor and Official Exercise Partner, Virgin Active is proud to be prepping riders for this
feat of all feats. It’s the third year we’re on board and we’re loving it. Our National Group Exercise Manager,
Ignus Oosthuizen, has put together this awesome training programme in collaboration with Richard
“The Coach” Woolrich, a Virgin Active Personal Trainer and elite triathlete.
Whether you’ve got a ticket to the Absa Cape Epic, or just want to train like you do, this programme will
take your body and cycling game to the next level.
A BIT ABOUT
our man, Ignus

In his more than 25 years of cycling, Ignus has been doing it competitively outside of work for just
over 15 years. He’s worked in the fitness industry for over 17 years and is a strength and conditioning
specialist and qualified personal trainer.

A few of his event highlights:

2018 – SA Champ MTB Marathon (Sub Vet category)

2018 – Absa Cape Epic finisher

2017 - Absa Cape Epic finish

2017 - SA Road Champs – 11th
2017 - Western Province Road Champs – 2nd

2016 - Absa Cape Epic finish

2016 - Western Province Road Champs – 2nd
2016 - Wines2Whales Race – 21st

2013 - Gauteng Road Race Champ

2013 - SA Road Race Champs – 2nd
2013 - Sani2C MTB Race - 14th overall
MEET YOUR COACH
Richard Woolrich

Following a career as a top-50-in-the-world professional triathlete, with titles in the African and
South African Elite Category, Richard moved into Personal Training, focusing on the strength and
conditioning side of cycling and other sports.
He’s worked with riders of every level, using his Biokinetics (Honours, UCT) background to develop
cycle-specific strength and endurance programmes that maximise performance and efficiency, while
reducing overuse injuries.

His client list includes multiple competitors, and one past winner of the Absa Cape Epic.
THE WHY
as well as the how

We’ve kept things really straightforward with this programme. Forget about getting too technical or
worrying too much about the data. Just put in the hours and the intensity and you’ll be ready.

Our programme mixes it up with indoor training days, suggested group exercise cross-training classes,
and power and interval sessions on the indoor bikes. The aim is to help you improve all aspects of your
performance, become injury-resistant, and get avoid boredom. This approach is also more achievable for
those with normal working hours.
RICHARD SAYS...
Mix it up

“Finishing an Absa Cape Epic builds up your confidence and prepares you for all of life’s challenges.”
Here’s Richard’s advice for anyone getting ready for this truly epic race:

Start early:

“I always try to stay fit throughout the year and start training specifically for the Absa Cape Epic at least
three months in advance. This is when I focus on the technical aspects and do some long rides to get used
to the saddle. I do HIIT (High-Intensity Interval Training) to push my heart rate, and plenty of Ride classes
at Virgin Active when I can’t get out on the road.”

Get to know your partner:

“It’s very important to follow a training program that suits both you and your partner. And to do as much
of that programme as possible with your partner. Get to know each other really well – understand each
other’s strengths and weaknesses and learn to communicate constantly, especially on long training rides.
The weaker partner, at any particular moment, should be allowed to set the pace.”

Train like you race:

“Plan a strategy and try to stick to that race pace during your long rides as it will help you to know where
you need to improve. Go ahead with the planned ride, whatever the conditions, because you won’t be able
to pick and choose during the Absa Cape Epic – you must be able to cope with anything – and especially
make sure you have done some hard climbs in hot conditions. Eat what you plan to eat during the race.”

Practice mechanics:

“The chances are pretty high that either you or your partner will suffer a mechanical issue during the race.
Take the time to get to know your bike really well as you should be clued up on how to fix it – both you and
your partner, as this will hurry things up.”

Mix it up:

“Just grinding out the hours on the road can get dull and is very time consuming. Our Training Programme
includes a good blend of Pilates, yoga, stretch and core classes, as well specific work, outdoors and indoors,
to build your power and pedal efficiency.”
THE PATH
less travelled

Prepare to tackle the iconic slopes of Table Mountain’s National Park – to the craggy shoreline of the
Southern Coast and onwards – traversing the famous Winelands and beyond into the high mountains of
the Western Cape. For the full route, click here.
 MONTH 1

DATE DAY TRAINING PHASE TRAINING ZONES TIME OBJECTIVE

WEEK 1 10h

29-Oct Monday REST

30-Oct Tuesday ZONE 2 2h MTB - TECHNICAL TERRAIN

31-Oct Wednesday ZONE 3 1h30 TEMPO INDOOR CYCLING CLASS & GRID CLASS
PHASE 1 -
01-Nov Thursday ESTABLISH BASE ZONE 2 1h30 INDOOR CYCLING CLASS & CORE CONDITIONING
ENDURANCE
02-Nov Friday REST

03-Nov Saturday ZONE 2 3h MTB - ALL TERRAIN

04-Nov Sunday ZONE 2 2h MTB - Focus on pedal efficiency 80 - 100 RPM

WEEK 2 11h30m

05-Nov Monday REST

06-Nov Tuesday ZONE 2 1h30 INDOOR CYCLING CLASS & CORE CONDITIONING

07-Nov Wednesday ZONE 3 2h TEMPO INDOOR CYCLING CLASS & PILATES CLASS
PHASE 2 -
08-Nov Thursday IMPROVE ZONE 2 2h MTB - TECHNICAL TERRAIN

09-Nov Friday EFFICIENCY REST

10-Nov Saturday ZONE 3 3h MTB - TEMPO CLIMBING

11-Nov Sunday ZONE 2 3h MTB - Focus on pedal efficiency 80 - 100 RPM

WEEK 3 12h30m

12-Nov Monday REST

13-Nov Tuesday ZONE 3 2h MTB - TECHNICAL TERRAIN

14-Nov Wednesday PHASE 3 - ZONE 4 1h30 FT - INDOOR CYCLING CLASS & CORE CONDITIONING
IMPROVE
15-Nov Thursday ZONE 3 2h TEMPO - INDOOR CYCLING CLASS & YOGA CLASS
SUSTAINABLE
16-Nov Friday POWER REST

17-Nov Saturday ZONE 3 4h MTB - TEMPO CLIMBING

18-Nov Sunday ZONE 3 3h MTB - Focus on pedal efficiency 80 - 100 RPM

WEEK 4 7h

19-Nov Monday REST

20-Nov Tuesday ZONE 2 2h MTB - TECHNICAL TERRAIN

21-Nov Wednesday REST

PHASE 4 -
22-Nov Thursday REGENERATION & ZONE 2 2h INDOOR CYCLING CLASS & AQUA CLASS
ACTIVE RECOVERY
23-Nov Friday REST

24-Nov Saturday ZONE 2 3h MTB - ALL TERRAIN

25-Nov Sunday REST

WEEK 5 15h

26-Nov Monday REST

27-Nov Tuesday ZONE 3 2h MTB - TECHNICAL TERRAIN

28-Nov Wednesday ZONE 3 2h INDOOR CYCLING CLASS X 2

PHASE 1 -
29-Nov Thursday IMPROVE ZONE 2 2h INDOOR CYCLING & GRID CLASS
EFFICIENCY
30-Nov Friday REST

01-Dec Saturday ZONE 3 5h MTB - TEMPO CLIMBING

02-Dec Sunday ZONE 2 4h ROAD - Focus on pedal efficiency 80 - 100 RPM

 MONTH 2

DATE DAY TRAINING PHASE TRAINING ZONES TIME OBJECTIVE

WEEK 1 17h

03-Dec Monday REST

04-Dec Tuesday ZONE 2 2h MTB - TECHNICAL TERRAIN

05-Dec Wednesday PHASE 2 - ZONE 3 2h TEMPO INDOOR CYCLING CLASS & GRID CLASS
ESTABLISH
06-Dec Thursday ZONE 2 3h INDOOR CYCLING & CORE CONDITIONING
SUSTAINED BASE
07-Dec Friday ENDURANCE REST

08-Dec Saturday ZONE 3 6h MTB - LONG CLIMBS

09-Dec Sunday ZONE 2 4h ROAD - ROLLING HILLS

WEEK 2 20h

10-Dec Monday REST

11-Dec Tuesday ZONE 2 3h MTB - TECHNICAL TERRAIN

12-Dec Wednesday ZONE 3 3h INDOOR CYCLING & PILATES CLASS

PHASE 2 -
13-Dec Thursday IMPROVE ZONE 2 3h ROAD - Focus on pedal efficiency 80 - 100 RPM

14-Dec Friday EFFICIENCY REST

15-Dec Saturday ZONE 3 6h MTB - LONG CLIMBS

16-Dec Sunday ZONE 2 5h MTB - ALL TERRAIN

WEEK 3 22h

17-Dec Monday REST

18-Dec Tuesday ZONE 2 4h MTB - TECHNICAL TERRAIN

19-Dec Wednesday PHASE 4 - ZONE 3 4h MTB - ALL TERRAIN

ESTABLISH
20-Dec Thursday ZONE 2 4h ROAD - Focus on pedal efficiency 80 - 100 RPM
SUSTAINED BASE
21-Dec Friday ENDURANCE REST

22-Dec Saturday ZONE 3 6h MTB - TEMPO CLIMBING

23-Dec Sunday ZONE 2 4h ROAD - ROLLING HILLS

WEEK 4 7h

24-Dec Monday REST

25-Dec Tuesday REST STRETCH CLASS

26-Dec Wednesday ZONE 2 2h MTB - Focus on pedal efficiency 80 - 100 RPM

PHASE 5 -
27-Dec Thursday REGENERATION REST AQUA CLASS
& ACTIVE
28-Dec Friday REST REST
RECOVERY
29-Dec Saturday ZONE 2 3h MTB - Focus on pedal efficiency 80 - 100 RPM

30-Dec Sunday ZONE 2 2h ROAD - Focus on pedal efficiency 80 - 100 RPM

 MONTH 3

DATE DAY TRAINING PHASE TRAINING ZONES TIME OBJECTIVE

WEEK 1 13h30m

31-Dec Monday REST

01-Jan Tuesday ZONE 3 2h MTB - TECHNICAL TERRAIN

02-Jan Wednesday PHASE 1 - ZONE 4 1h30m LT INTERVALS INDOOR CYCLING CLASS & GRID CLASS
IMPROVE
03-Jan Thursday ZONE 3 2h TEMPO INDOOR CYCLING & PILATES
SUSTAINABLE
04-Jan Friday POWER REST

05-Jan Saturday ZONE 3 5h MTB - LONG SUSTAINED CLIMBS

06-Jan Sunday ZONE 3 3h MTB - Focus on pedal efficiency 80 - 100 RPM

WEEK 2 16h

07-Jan Monday REST

08-Jan Tuesday ZONE 4 2h MTB - LT HILL REPEATS

09-Jan Wednesday ZONE 3 2h TEMPO INDOOR CYCLING & YOGA CLASS

PHASE 2 -
10-Jan Thursday PUSH ZONE 4 2h INDOOR CYCLING - LT INTERVALS

11-Jan Friday THRESHOLD REST

12-Jan Saturday ZONE 4 6h MTB - RACE PACE

13-Jan Sunday ZONE 2 4h ROAD - Focus on pedal efficiency 80 - 100 RPM

WEEK 3 7h

14-Jan Monday REST

15-Jan Tuesday ZONE 2 2h MTB - TECHNICAL TERRAIN

16-Jan Wednesday PHASE 3 - REST STRETCH CLASS

REGENERATION
17-Jan Thursday ZONE 2 2h MTB - TECHNICAL TERRAIN
& ACTIVE
18-Jan Friday RECOVERY REST AQUA CLASS

19-Jan Saturday ZONE 2 3h MTB - TECHNICAL TERRAIN

20-Jan Sunday REST

WEEK 4 14h

21-Jan Monday REST

22-Jan Tuesday ZONE 5 1h30m MTB - SHORT STEEP ANAEROBIC HILL REPEATS

23-Jan Wednesday ZONE 3 2h TEMPO INDOOR CYCLING & GRID CLASS

PHASE 1 -
24-Jan Thursday PUSH ZONE 4 1h30m LT INTERVALS INDOOR CYCLING CLASS
THRESHOLD
25-Jan Friday REST

26-Jan Saturday ZONE 4 5h MTB RACE PACE

27-Jan Sunday ZONE 2 4h ROAD - Focus on pedal efficiency 80 - 100 RPMWEEK 5

WEEK 5 15h

28-Jan Monday REST

29-Jan Tuesday ZONE 5 1h30m MTB - SHORT ANAEROBIC HILL REPEATS

30-Jan Wednesday ZONE 4 2h LT INTERVALS INDOOR CYCING CLASS

PHASE 2 -
31-Jan Thursday SUSTAIN ZONE 5 1h30m MTB - SHORT ANAEROBIC HILL REPEATS
HIGH MAX
01-Feb Friday REST
AEROBIC POWER
02-Feb Saturday ZONE 5 6h MTB RACE PACE

03-Feb Sunday ZONE 2 4h ROAD - Focus on pedal efficiency 80 - 100 RPM

 MONTH 4

DATE DAY TRAINING PHASE TRAINING ZONES TIME OBJECTIVE

WEEK 1 7h

04-Feb Monday REST

05-Feb Tuesday ZONE 2 2h MTB - ALL TERRAIN

06-Feb Wednesday PHASE 4 - REST STRETCH CLASS

REGENERATION
07-Feb Thursday ZONE 2 2h MTB - TECHNICAL TERRAIN
& ACTIVE
08-Feb Friday RECOVERY REST AQUA CLASS

09-Feb Saturday ZONE 2 3h MTB - ALL TERRAIN

10-Feb Sunday REST REST

WEEK 2 13h

11-Feb Monday REST

12-Feb Tuesday ZONE 5 1h30m INDOOR CYCLING CLASS - ANAEROBIC SPRINT INTERVALS

13-Feb Wednesday PHASE 1 - ZONE 4 2h LT INTERVALS INDOOR CYCLING CLASS & PILATES
INCREASE
14-Feb Thursday ZONE 5 1h30m MTB - TECHNICAL TERRAIN
ANAEROBIC
15-Feb Friday CAPACITY REST

16-Feb Saturday ZONE 5 5h MTB RACE SIMULATION - SPEED

17-Feb Sunday ZONE 2 3h ROAD - Pedal efficiency 80 - 100 RPM

WEEK 3 14h

18-Feb Monday REST

19-Feb Tuesday ZONE 2 1h30m INDOOR CYCLING & CORE CONDITIONING CLASS

20-Feb Wednesday PHASE 2 - ZONE 3 1h TEMPO INDOOR CYCLING

IMPROVE
21-Feb Thursday ZONE 2 1h30m INDOOR CYCLING & GRID CLASS
EFFICIENCY
22-Feb Friday REST

23-Feb Saturday ZONE 3 6h MTB - Pedal efficiency 80 - 100 RPM

24-Feb Sunday ZONE 2 4h ROAD - Pedal efficiency 80 - 100 RPM

WEEK 4 7h

25-Jan Monday REST

26-Feb Tuesday ZONE 2 2h ROAD - Pedal efficiency 80 - 100 RPM

27-Feb Wednesday TAPER 1 - REST STRETCH CLASS

28-Feb Thursday REGENERATE ZONE 2 2h MTB - Pedal efficiency 80 - 100 RPM

& ACTIVE
01-Mar Friday REST AQUA CLASS
RECOVERY
02-Mar Saturday ZONE 2 3h MTB - Pedal efficiency 80 - 100 RPM

03-Mar Sunday REST

 MONTH 5

DATE DAY TRAINING PHASE TRAINING ZONES TIME OBJECTIVE

WEEK 1 6h

04-Mar Monday REST

05-Mar Tuesday ZONE 2 1h30m MTB - Pedal efficiency 80 - 100 RPM

TAPER 2 -
06-Mar Wednesday REST
REGENERATE
07-Mar Thursday ZONE 3 1h30m ROAD - Pedal efficiency 80 - 100 RPM
& ACTIVE
08-Mar Friday RECOVERY REST REST

09-Mar Saturday ZONE 2 3h MTB - Pedal efficiency 80 - 100 RPM

10-Mar Sunday REST

WEEK 2 6h

11-Mar Monday REST

12-Mar Tuesday REST

13-Mar Wednesday TAPER 3 - ZONE 3 1h30m MTB - Pedal efficiency 80 - 100 RPM
REGENERATE
14-Mar Thursday ZONE 2 2h MTB - Pedal efficiency 80 - 100 RPM
& ACTIVE
15-Mar Friday RECOVERY REST REST

16-Mar Saturday ZONE 2/3/4 1h30m LEG WARM UP WITH SHORT SPRINT INTERVALS

17-Mar Sunday ABSA CAPE EPIC ABSA CAPE EPIC

WEEK 3

18-Mar Monday ABSA CAPE EPIC ABSA CAPE EPIC

19-Mar Tuesday ABSA CAPE EPIC ABSA CAPE EPIC

20-Mar Wednesday ABSA CAPE EPIC ABSA CAPE EPIC

21-Mar Thursday RACE ABSA CAPE EPIC ABSA CAPE EPIC

22-Mar Friday ABSA CAPE EPIC ABSA CAPE EPIC

23-Mar Saturday ABSA CAPE EPIC ABSA CAPE EPIC

24-Mar Sunday ABSA CAPE EPIC ABSA CAPE EPIC

 TRAINING ZONES

It’s important to know what your ability or ceiling is. This is your maximum HR or Watts.
Your zones and intervals are based on this max ability.

Training RPE % % Time in Purpose Physical Race

Zones Max HR of FTP Zone Adaptations Fitness
Active Very light 50 - 60% <55% Almost Regeneration Increase blood flow to Promotes recovery and
Recovery /1 forever and Recovery muscles to flush out waste therefore training response
products and provide
nutrients
Zone 1 Light 50 - 60% <55% 3hrs - Establish base Improves fat metabolism, More efficient use of energy.
/2 weeks endurance gets muscles / tendons / Prepares body for harder
ligaments / nerves used to training, works on technique /
cycling. Increases economy skill
Zone 2 Light 60 - 70% 56 - 75% 3hrs - Improve Improves the ability to use Able to produce more power
/3-4 weeks efficiency oxygen, produce power and with the same level of effort,
increases efficiency works on technique / skill

Zone 3 Moderate 70 - 80% 76 - 90% 3-8 Improve Improves carbohydrate Improved sustainable power,
/5-6 hours sustainable metabolism, changes some good for all cycling events
power fast twitch muscle to slow
twitch

Zone 4 Hard 80 - 90% 91 - 105% 10 - 60 Push threshold Improves carbohydrate Improved sustainable race pace,
/6-7 mins up metabolism, develops useful during tapering or pre-
lactate threshold, changes competition periods: too much
some fast twitch muscle to time in this Zone can cause
slow twitch staleness
Zone 5 Hard 80 - 90% 91 - 105% 10 - 60 Sustain a high Develops cardiovascular Improved time trialing ability
/7-8 mins percentage of system and VO2max, and resistance to short-term
maximal aerobic improves anaerobic energy fatigue
power production and speeds
turnover of waste products
Zone 6 Maximum 90 - 106 - 1 - 10 Anaerobic Increase maximum power Increase maximum power
/ 9 - 10 100% 150% mins Capacity output output

Supra- Maximum >100% >150% 5 - 10 Increase sprint Increases maximum muscle Develop race-specific skills at
maximal / 9 - 10 seconds power output power, develops neural race pace, starting power, sprint
control of pedalling at speed and the ability to jump
specific cadence away from the bunch
 INTERVALS

Build your strength and power by aiming for your maximal efforts/intervals.
To increase your ability or to lift your ceiling, it’s important to do
zone 4 & 5 training sessions or intervals.

INTERVALS
Number Time Work : Rest
5 1 minute 1:2
10 1 minute 1:2
15 1 minute 1:2

Number Time Work : Rest

5 3 minutes 1:2
10 3 minutes 1:2
15 3 minutes 1:2

Number Time Work : Rest

5 5 minutes 1:2
10 5 minutes 1:2
15 5 minutes 1:2

SPEED INTERVALS HILL REPEAT INTERVALS

Number Time Work : Rest Number Time Work : Rest
5 10 seconds 1:2 5 3 minutes 1:2
10 10 seconds 1:2 10 3 minutes 1:2
15 10 seconds 1:2 15 3 minutes 1:2

Number Time Work : Rest Number Time Work : Rest

5 20 seconds 1:2 5 5 minutes 1:2
10 20 seconds 1:2 10 5 minutes 1:2
15 20 seconds 1:2 15 5 minutes 1:2

Number Time Work : Rest Number Time Work : Rest

5 30 seconds 1:2 5 20 minutes 1:2
10 30 seconds 1:2 10 20 minutes 1:2
15 30 seconds 1:2 15 20 minutes 1:2
THE WATTBIKE
Maximal ramp test

The test detailed assumes a high level of basic fitness and low risk category of cardiovascular events.
Consult your doctor before you commence any of the Wattbike tests or training plans.
A pre-participation health screen should be completed for all individuals wishing to take part in exercise
or an exercise program. The Wattbike tests are not suitable if you are a beginner, have been recently ill
or injured. Exercise prescription for minors should only be carried out under supervision of a qualified
scientist. Any self exercise prescription participation is done at your own risk.

Derived from the ACSM’s Guidelines for Exercise Testing and Prescription.

Why complete this test?

We recommend that you only undertake this test if you are overseen by an experienced accredited sports
scientist. This is the ‘gold standard’ test designed to find your MMP, MHR and can also be used
to calculate FTP.

When to use the Max Ramp Test?

Use this test when you want to find your true MMP and MHR. As mentioned above,
only undertake this test if you are overseen by a qualified professional.

What is the Max Ramp Test?

It’s an incremental test to exhaustion, the target wattage increases by a set amount every minute
until failure. The final full minute completed is where MMP and MHR are recorded.

How to complete the Max Ramp Test?

1. From the main menu select workouts/tests

2. On the test screen, select Max Ramp Test
3. Input your age, weight and gender and the Start and Stage Wattage, then press enter 
4. Once the progress bar has disappeared, you can start your test
5. The live display will show time remaining in that stage, cadence, interval,
wattage target, power perkily heart rate and peak power

Source : wattbike.com
SAY HELLO
to our healthy friend

Two pillars hold up a healthy lifestyle: Exercise and nutrition. We’ve got exercise covered, and we’re excited
to announce that Woolworths, The Absa Cape Epic’s Official Sponsor, is going to help you sink your teeth
into some quality nutrition information. Woolworths is South Africa’s gold standard in high-quality, fresh,
foods that fuel performance, and they’ve given us some top tips to share with you.

Have a nutrition action plan

Just as you plan and schedule your training sessions, plan what you will eat and drink before, during and
after training and races. Being well prepared for any race means you’ve tried out your unique nutrition
strategy and know what works best for you.

Make sure you eat enough

Athletes that don’t take in enough energy can suffer from impaired performance and poor adaptation to
training. This can lead to illness and injury. Choose high quality energy sources from wholesome foods such
as wholegrains, fruit, vegetables, plant fats and lean proteins. A diet rich in plant foods provides the body
with vitamins, minerals and a mixture of phytochemicals, which are “non-nutritive” substances that provide
health protection benefits.

Timing is important

Whatever your nutrition goals may be leading up to your big race (such as shedding those last few kilo’s),
never compromise on optimal nutrition before, during and after hard training bouts or races. Having a meal
an hour or longer before will provide fuel and also give the gut time to process the meal to prevent stomach
upsets during exercise. Start your fueling strategy within an hour of your training session or race. Fuel and
fluid stores get depleted after 60 - 90 minutes. Start eating and drinking within the first hour and every
hour thereafter. What you eat on the bike today might affect your performance tomorrow. And lastly, the
sooner you eat and drink after a stage or race, the better you will recover - within 30 minutes is the window
period for optimal recovery.
SAY HELLO
to our healthy friend

Be practical

Ensure that the foods and fluids you choose during your race are: easy to eat, easy to carry with you
(portable) and easy to digest. This might mean carrying a hydration pack to ensure you get sufficient fluids
in, or unwrapping bars or date balls before the start of the race to ensure easy access. Consider foods that
are not too dry, are easy to chew and swallow (such as food purees) and be mindful that higher protein and
fat foods are not easy to digest during intense exercise bouts. Try all nutrition strategies during training and
preparation races - don’t try anything new on race day!

Re-fueling for optimal recovery

During long bouts of exercise, energy and fluid stores get depleted and replacing these stores is essential.
How well you recover today will determine how well you perform tomorrow. To help the body adapt to the
physiological stress from a recurring exercise load, stores need to be replaced within the window period for
optimal recovery. Aim to eat and drink within 30 minutes after exercise, with a small meal within 2 hours
after exercise and again after 4 hours. Your recovery meal and/or drink should include fluids to replace lost
stores, carbohydrate and protein rich foods, and electrolytes.

Further reading

If you’re a serious competitor looking for some specific dietary advice, you can visit the Association for
Diatetics in South Africa. Or if you’re planning your grocery shopping download the new Woolworths
mobile app that you can shop 24 hours and get the product delivered to your door.
SOME FINAL WORDS
of wisdom

What advice does Ignus have for you?

• Choose your partner well.

• Do the hours of training. Just do it.
• Rest well at least 2 weeks before the Epic – a rested body is better than an over-trained body.
• Don’t go too hard in the early stages. You’ll pay later.
• Don’t crash! Whatever you do, avoid this. You’ll either have an expensive broken bike or an even
more expensive (and out of action) body.
• Book your massages.
• Book a mechanic.
• Stay positive and when the going gets really tough, don’t take it out on your partner.

And last, but not least:

Enjoy every moment of it! It really is an experience.

GOOD LUCK!